If you’ve ever dreamed of rocking Popeye-level forearms, you’re not alone. Those thick, veiny forearms aren’t just for show—they’re a sign of serious strength and can take your lifting game to the next level. But building forearms that turn heads isn’t just about curling a dumbbell a few times. It’s about targeting those muscles with precision and consistency. Here are five killer moves every bodybuilder needs to try to get those forearm gains.
Forearms might not be the flashiest muscle group, but they’re the unsung heroes of your gym sessions. Think about it: every time you grip a barbell, pull a cable, or hold a kettlebell, your forearms are working overtime. Strong forearms improve your grip strength, which translates to better performance in compound lifts like deadlifts, rows, and pull-ups. Plus, let’s be real—they look pretty badass when they’re pumped up and vascular.
If you’re not doing farmer’s carries, you’re missing out on one of the best forearm-building exercises out there. Grab a pair of heavy dumbbells or kettlebells, stand tall, and walk for a set distance or time. The key here is to go heavy—your forearms should be screaming by the end. This move not only builds forearm strength but also improves your core stability and overall endurance. It’s a total body workout disguised as a forearm exercise.
Wrist curls might seem old-school, but they’re a tried-and-true method for targeting the forearm flexors. Sit on a bench with your forearms resting on your thighs, palms facing up, and a dumbbell in each hand. Curl your wrists upward, then slowly lower them back down. For an extra burn, try reverse wrist curls (palms facing down) to hit the extensor muscles. This move is simple but brutally effective for adding size and definition to your forearms.
Hammer curls are a two-for-one deal: they work your biceps and forearms simultaneously. Hold a dumbbell in each hand with your palms facing inward (like you’re holding a hammer) and curl the weights up. The neutral grip places extra emphasis on the brachioradialis, a muscle in your forearm that’s often overlooked. Add these to your arm day routine, and you’ll see noticeable growth in both your biceps and forearms.
Take your barbell curls to the next level by flipping your grip. With your palms facing down, grip the barbell and curl it up. The reverse grip shifts the focus to your forearm extensors, which are crucial for balanced forearm development. This move is tougher than it looks, so start with lighter weights and focus on perfecting your form. Over time, you’ll build both strength and endurance in your forearms.
Plate pinches are a simple yet brutal way to build grip strength and forearm size. Grab two weight plates (smooth sides out) and pinch them together with your fingers. Hold for as long as you can, then rest and repeat. This move targets the muscles in your fingers and hands, which are essential for a strong grip. It’s a no-frills exercise that delivers serious results.
Building Popeye forearms isn’t about doing one or two exercises—it’s about incorporating a variety of moves that target every part of the forearm. Add these five exercises to your routine, stay consistent, and watch your forearms grow. Before you know it, you’ll be flexing those sleeves and turning heads at the gym. Now go grab those weights and get to work!
